Could 12 everyday high-fibre foods really help lower your risk of heart disease, dementia and some cancers? The world is obsessed with protein, but fewer than 1 in 10 people eat enough fibre. But this year, fibre is making an unexpected comeback. In this episode, legendary chef Hugh Fearnley-Whittingstall and ZOE’s Chief Scientist Professor Sarah Berry ask whether fibre is another food trend or a powerful part of our diet that we have overlooked. Taking inspiration from Hugh’s new book High Fibre Heroes, they explore how fibre feeds your gut microbes, helps you feel full and slows the release of sugar into your blood. And, by the end of the episode, you’ll know how to eat more fibre without costly ingredients or difficult recipes, and how to turn familiar foods into simple meals packed with flavour. Are you buying more protein while overlooking the foods your body may need most? The answer could already be in your cupboard, freezer or fridge. 🌱 Try our science-backed and tasty wholefood supplement Daily30: https://zoe.com/daily30?utm_medium=zoe_podcast&utm_source=youtube&utm_campaign=d30 🌿Let your gut microbes snack on the ZOE Gut Health Bar | https://zoe.com/snackbar?utm_medium=zoe_podcast&utm_source=youtube&utm_campaign=GHB Build healthy habits. Download the ZOE app today and start your trial for just £2.30 for your first week. 👉 Join ZOE: https://zoe.com/buymembership?utm_medium=zoe_podcast&utm_source=youtube&utm_campaign=BAU Follow ZOE on Instagram | https://www.instagram.com/zoe/ Timecodes 00:00 Can a high-fibre diet be cheap and delicious? 00:57 Why the protein craze may be distracting us 04:51 How fibre may lower your disease risk 10:11 How much fibre do you actually need? 12:03 Why low-fibre food can leave you hungry 14:19 What 30g of fibre actually looks like 16:20 Why fibre diversity matters 18:51 Is fibre maxxing actually healthy? 21:08 The fibre mistake that can cause constipation 21:33 Has the world gone too far on protein? 23:25 Are most of us already eating enough protein? 25:42 How meat can push vegetables off your plate 28:20 Why healthy eating has to taste better 31:01 The 12 everyday foods that boost fibre 33:18 Why frozen peas are a healthy shortcut 35:00 Can frozen peas be healthier than fresh? 36:24 How to make frozen peas taste better 38:28 The mistake that ruins carrots 39:58 Why roasting makes vegetables taste better 42:24 What makes carrots so healthy? 44:31 Can cooked carrots be healthier than raw? 48:06 Kale vs cabbage — which is healthier? 52:18 How to make cabbage actually taste good 53:48 The easiest way to use more beans 54:24 How to start eating more fibre today 📚Books by our ZOE Scientists The Food For Life Cookbook | https://amzn.to/4amfIMX Every Body Should Know This by Dr Federica Amati | https://amzn.to/4blJsLg The Appetite Reset by Dr Federica Amati | https://amzn.to/4aBakbR Food For Life by Prof. Tim Spector | https://amzn.to/4amZinu Ferment by Prof. Tim Spector | https://amzn.to/4hU1Df5 Good Mood Food (preorder) by Prof. Tim Spector | https://amzn.to/4l9oXat Free resources from ZOE: The Smart Snacking Guide: How to feed your gut, fuel your day, and snack without guilt | http://ZOE.com/snacking-2026?utm_medium=zoe_podcast&utm_source=youtube&utm_campaign=snacking The Hormone Harmony Guide: Tuning Your Body’s Internal Orchestra | http://ZOE.com/hertility?utm_medium=zoe_podcast&utm_source=youtube&utm_campaign=hertility Eating for Better Brain Health: Your brain-gut blueprint | https://ZOE.com/brainhealth?utm_medium=zoe_podcast&utm_source=youtube&utm_campaign=betterbrainhealth How to eat in 2026 - Discover ZOE’s 8 nutrition principles for long-term health | https://zoe.com/2026?utm_medium=zoe_podcast&utm_source=youtube&utm_campaign=How to eat in 2026 Live Healthier: Top 10 Tips From ZOE Science & Nutrition | https://zoe.com/freeguide?utm_medium=podcast&utm_source=youtube&utm_campaign=freeguide Gut Guide - For a Healthier Microbiome in Weeks | https://zoe.com/gutguide?utm_medium=podcast&utm_source=youtube&utm_campaign=gutguide Better Breakfast Guide | https://zoe.com/breakfastguide?utm_medium=podcast&utm_source=youtube&utm_campaign=breakfastguide Mentioned in today's episode High Fibre Heroes: How to turn 12 everyday vegetables into 100 joyful, health-boosting recipes by Hugh Fearnley-Whittingstall | https://amzn.to/4yKwiDR ZOE’s PREDICT studies: What we’ve learned | https://zoe.com/learn/zoe-predict-studies-what-we-ve-learned Have feedback or a topic you'd like us to cover? Let us know here: https://gf6hx47iu5g.typeform.com/topicsuggestion Episode transcripts are available here: https://zoe.com/learn/category/podcasts